Hey everyone, this is Cary, Registered Dietitian Nutritionist with HealthyU Nutrition. I’ve been traveling more recently and working with clients who travel frequently for work or pleasure. I want to share some ideas for staying focused on your health and wellness goals, while on the road.
If possible, one of the best options is to find a residence type hotel, Airbnb, or other location you’re staying at that at least has a mini-fridge and microwave. If a kitchenette isn’t an option, a mini-fridge and microwave still allows you to bring or buy some of the foods you know support your health goals. You can also save a lot of money by not relying on restaurants and cafes for all your meals.
If a refrigerator and microwave isn’t available during most trips, consider investing in a medium sized cooler. Having a cooler bag will allow you more control over your food choices. A soft-shelled cooler, like this one from Amazon, Amazon.com: Lifewit Large Lunch Bag 24-Can (15L) Insulated Lunch Box Soft Cooler Cooling Tote for Adult Men Women, Black: Home & Kitchen , is a great option if you fly for most travel. This cooler is just an example, we don’t get a kickback for sharing it, shop where you feel most comfortable and in a price range that fits your budget.
A small cooler can save you money and calories in the long run. Chose a size that gives you space to store some food and your freezer packs or bags of ice. If you’re flying and checking bags, a soft-shell cooler with handles does well both as checked luggage or a carry on. If you can purchase food at your destination, a soft-shell cooler can be folded and packed into checked or carry-on luggage.
To keep food safe in a cooler during travel, reusable ice packs are good for 24 to 48 hours. If you have longer trips, using freezer bags with ice that can be replenished every 18-24 hours using hotel ice machines can help keep foods safe, as long as the temperature remains below 42 degrees.
Breakfast options to consider:
Hard boiled eggs.
Egg muffins (check out our recipe).
Cottage cheese and fruit.
High protein yogurt, you can add granola, nuts or seeds.
Premade low-fat breakfast sandwiches or burritos.
High protein oatmeal packets and cups.
Lunch:
Sandwiches or wraps using lean meat or vegetable protein and whole grain bread/wrap.
Salad kits with additional lean protein and a small bag of baked chip, fresh vegetables, and fruit.
Baked chicken quarter or breast, with fresh vegetables and fruit.
Low fat cheese cubes or slices, whole grain crackers, fresh vegetables and fruit.
Whole bowl type meal using canned beans, lean protein, vegetables, and low-calorie sauce or salsa.
Lean protein options that travel well or can be purchased at your destination include grilled chicken breast strips, edamame (typically frozen), tofu, canned beans, canned/packaged tuna or chicken.
Snacks:
Cheese Sticks and fruit.
Nuts or seeds and fruit.
Hummus and Vegetables.
High protein yogurt.
Cottage cheese and vegetables or fruit.
Having more control over your breakfast and lunch options makes it easier to stay on track with your health goals and eat out for dinner. It may not be realistic to eat in a hotel room for all your meals. If bringing food or going to a grocery store isn’t an option for you at all, there are ways to stay focused on health goals while eating out for all meals.
The focus at each meal should be on lean protein and vegetables and/or fruit. For example, at breakfast ham is a leaner protein source with fewer calories than bacon or sausage. Eggs are an excellent source of protein as well. Include vegetables at breakfast by choosing an omelet or adding salsa to eggs or diced potatoes. At lunch and dinner, include a salad and a steamed or roasted vegetable side at each meal. Keep added fats on salads to a minimum by asking for dressing on the side and only using half the portion provided. Choose roasted or steamed vegetables with minimal sauce or added fats like bacon. Look for entrees with lean protein, like chicken breast, fish, or a vegetarian dish with whole grains, beans, or legumes.
Traveling doesn’t always have to mean putting your health goals on hold. Keep the 80/20 rule in mind when traveling. If 80% of your meals are well balanced and support your goals, then 20% of meals can be more indulgent. Learn what works best for you and your goals and stick with that for long term success.